What Should I Do Before Getting Back Into Running?
Short Answer
Before getting back into running, it can be helpful to make sure your body is reasonably prepared for the demands of running and to have a plan for gradually rebuilding volume and intensity.
Many runners assume they need to wait until they feel completely pain-free before returning. Others try to resume their previous training levels immediately. Dr. Ethan Marler, Chiropractor, often helps runners find a middle ground. In many cases, a gradual return to running, combined with realistic expectations and appropriate progression, is more effective than either complete avoidance or jumping back in too quickly. Before getting back into running, it can be helpful to make sure your body is reasonably prepared for the demands of running and to have a plan for gradually rebuilding volume and intensity.
Why This Question Matters
Running places repeated demands on the body.
When someone has taken time away from running due to:
Injury
Pain
Illness
Busy life circumstances
Seasonal changes
Reduced activity levels
their fitness, tissue tolerance, and workload capacity may change.
This does not mean running is dangerous.
It simply means the body may no longer be prepared for the same training volume, pace, frequency, or terrain it previously tolerated.
One of the most common mistakes runners make is assuming:
I used to run this amount, so I should still be able to run this amount.
In reality, the body often benefits from gradually rebuilding tolerance rather than immediately returning to previous levels.
What May Help
Before returning to running, consider:
Your current activity level
How long you have been away from running
Whether symptoms are still present
What your short-term goals are
What training volume you were previously doing
Many runners benefit from:
Starting with shorter runs
Reducing pace expectations initially
Increasing volume gradually
Monitoring symptom response
Allowing adequate recovery between runs
Including strength training when appropriate
Rather than focusing on where you were before, focus on where you are now.
A successful return to running is often built through consistency rather than trying to make up for lost time.
Dr. Marler’s Approach
Dr. Marler enjoys working with runners because running is often an important part of a person's identity, routine, and overall well-being.
When helping someone return to running, he typically considers:
Current symptoms
Running history
Training goals
Previous injuries
Workload changes
Recovery habits
Movement tolerance
Strength and capacity
Rather than focusing solely on pain, he looks at what the body is currently prepared to handle and what may be needed to support a successful return.
Treatment may include chiropractic adjustments when appropriate, soft tissue therapy, movement recommendations, rehabilitation strategies, and education.
The goal is not simply to eliminate symptoms. The goal is to help runners return to meaningful activity with confidence while reducing the risk of repeated setbacks.
When to get Assessed
It may be worth booking an assessment if:
Pain returns every time you try to run
You are unsure whether it is safe to resume training
Symptoms have persisted despite rest
You are struggling to progress your running volume
A previous injury continues to affect your training
You want guidance on returning to running safely
An assessment can help identify factors that may be limiting progress and provide a plan that aligns with your goals.
Frequently asked questions
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In many cases, yes.
Many runners assume that any pain means they must stop running completely, but that is not always necessary. Depending on the situation, modifying training may be more appropriate than eliminating it altogether.
Possible modifications may include:
Reducing mileage
Slowing pace
Limiting hill work
Increasing recovery days
Temporarily cross-training
The most important factor is how symptoms respond. If pain continues to worsen during or after activity, further modification may be needed. If symptoms remain manageable and recovery is progressing, some level of training may still be appropriate.
Dr. Marler often works with runners who want to stay active while recovering. The goal is usually to identify what level of activity is currently tolerable while gradually rebuilding capacity rather than defaulting to complete rest whenever discomfort appears.
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Activity modification is often appropriate when symptoms are present but remain manageable.
Many people think their only options are to push through pain or stop completely. In reality, there is often a middle ground.
Examples of modification may include:
Running shorter distances
Reducing intensity
Adjusting training frequency
Avoiding specific aggravating workouts
Substituting lower-impact activities temporarily
Dr. Marler frequently encourages runners to focus on finding an appropriate training dose rather than viewing activity as all-or-nothing.
The goal is to maintain fitness, confidence, and consistency while allowing symptoms to settle and capacity to improve. In many cases, modifying activity appropriately allows runners to continue progressing without completely stepping away from the sport.
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Pain often returns because symptom improvement and full recovery are not always the same thing.
Many runners feel better, resume their previous training volume, and then become frustrated when symptoms return. Often, the issue is not that the injury has returned but that the body has not yet rebuilt the capacity required to handle previous workloads.
Common contributors include:
Increasing mileage too quickly
Returning to speed work too soon
Resuming hills too aggressively
Reduced strength training
Inadequate recovery
A flare-up does not automatically mean damage has occurred.
Dr. Marler often explains that recovery involves more than reducing pain. It involves rebuilding tolerance to the demands of running so that the body can handle future training loads more successfully.
The goal is long-term resilience, not simply short-term symptom relief.
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Most running injuries are not serious medical emergencies, but some situations warrant closer attention.
It may be worth seeking assessment if:
Symptoms continue worsening
Running becomes increasingly difficult
Pain begins affecting walking
Symptoms repeatedly return
Training modifications are not helping
Prompt medical assessment may be appropriate if you experience:
Significant swelling
Severe pain
Inability to bear weight
Symptoms following significant trauma
Suspected stress fracture
Pain intensity alone does not always indicate injury severity. Some minor injuries can be quite painful, while some more significant problems may initially seem manageable.
Dr. Marler often focuses on function and symptom behaviour rather than pain alone when helping runners determine the next appropriate step.
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There is no single mileage progression that works for every runner.
Appropriate progression depends on factors such as:
Training history
Injury history
Current fitness level
Recovery capacity
Running goals
Many running injuries occur when mileage increases faster than the body can adapt. This is especially common after time away from running due to injury, illness, seasonal breaks, or life circumstances.
Dr. Marler often encourages runners to think long-term. A slightly slower progression that allows months of uninterrupted training is usually more productive than aggressive increases that repeatedly lead to setbacks.
The goal is not to increase mileage as quickly as possible. The goal is to build the capacity required to tolerate higher mileage consistently and confidently over time.